(Photo: Follow the herd, buy ’til you die; Never truly know, what you’ve been sold… )
5 x 2 @ (up to) 90% of 2RM
Then:
5 x 5 @ 70% of 2RM
Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Then, 5 rounds of:
20 Kettlebell “Short swing” @ 60% of 5RM
10 Inchworm
10 Hollow rock
10 Airplane push-up
(Up to) 1 minute rest
No rest outside of the designated one minute in each round. Transition seamlessly, and scale wp-contentropriately if range of motion fails or position breaks.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.
And then, “Time under tension”:
50 Mace/ Kettlebell Good Morning
Break into small sets as desired, alternate between implements, and use as positional recovery/ cool-down/ improvement for next time.